Ab & Core 
Mind & Body 
Sculpt 
Spin 
TRX 
Youth 
Travel Friendly
Quick Speed & Power Cycle
Equipment: Indoor Cycling Bike
Pushing your limits is what this downloadable Speed and Power Spin Class is all about. Don’t be thinking speed means easy flying – we’re riding with solid resistance while our RPMs are in the sprint zone. The intervals are short, the turnovers are quick, the rest is barely there. By the end, the sweat’ll be pouring, and your glutes will probably be on fire. You’ll be riding harder and faster than you think your legs can take you, but yes you can! Hit play and press that gas pedal to the floor!
*Don’t forget to warm up! See below for warm-up options*
Warm-Up Option #1
Cat’s 12 Minute Warm Up Spin: https://bitcotprod.studiosweatondemand.com/classes/30-minute-spin-classes/12-minute-warm-spin-best-online-spin-classes/
Warm-Up Option #2
20 Jumping jacks
20 Bodyweight Squats
20 Alternating forward lunges
20 arm circles- 10 large / 10 small
Repeat 2-4 times
Warm-Up Option #3
Set a timer for 30 seconds for 10 rounds
1. Jog in Place
2. Butt kickers
3. Squats
4. Mountain climbers
5. Push ups
Repeat twice for a total of 5 mins
*Don’t forget to stretch!*
Check out Miriam’s 5 Minute Post-Workout Stretch: https://bitcotprod.studiosweatondemand.com/classes/stretch-restore-workouts/post-spin-cycling-stretches-in-5-minutes-by-studio-sweat-ondemand/
Or choose another stretch session from our awesome selection of Stretch Classes: https://bitcotprod.studiosweatondemand.com/classes/stretch-restore-workouts/
- Class Type: 30 Minute Spin
- Trainer: Chavva
- Date: January 7, 2021
- Length: 25:08
- SWEAT Scale:
-
1-3 Sweat Drops:
Low to Moderate Intensity
-
4-5 Sweat Drops:
Moderate to High Intensity
try us free
for 7 days!
No credit card required,
with over a hundred classes,
and new ones added each week
Other Classes You Might Like
30 Minute Spin June 13, 2013
What can you do in 30 minutes? Just wait and see. Inspirational rockin’ tunes help you push as Coach Meredith leads the pack through an interval based power ride, where it’s tough right out of the gates. The first thing you’ll feel the burn in is the quads, but feel the muscle building burn move to the booty as you finish this express ride with an incredibly STRONG finish. You got this!
*Don’t forget to stretch!*
Check out Miriam’s 5 Minute Post-Workout Stretch: https://bitcotprod.studiosweatondemand.com/classes/stretch-restore-workouts/post-spin-cycling-stretches-in-5-minutes-by-studio-sweat-ondemand/
Or choose another stretch session from our awesome selection of Stretch Classes: https://bitcotprod.studiosweatondemand.com/classes/stretch-restore-workouts/
20 Min Climb
Life can be riddled with euphoric peaks and also painful valleys. For those challenging life moments, try this 20-Minute Hill Climb spin session that is all about getting you out of the valleys, both physical and mental. One way to escape a valley is to climb, and in this class, you’ll be climbing to new heights with renewed strength. Seek, strive, and refuse to yield as you begin your journey out of whatever valley you find yourself in, and head toward the peak. Hop on. Let’s climb.
*Don’t forget to stretch!*
Check out Miriam’s 5 Minute Post-Workout Stretch: https://bitcotprod.studiosweatondemand.com/classes/stretch-restore-workouts/post-spin-cycling-stretches-in-5-minutes-by-studio-sweat-ondemand/
Or choose another stretch session from our awesome selection of Stretch Classes: https://bitcotprod.studiosweatondemand.com/classes/stretch-restore-workouts/
Recovery Ride: A Gift to Yourself for Working Hard
There is nothing better than the reward of working out. Knowing that you’re capable of doing something, and then doing it, makes you feel so alive! This ride is the gift to yourself for your prior successes. It is the ride that defines the potential of greatness. So open it!
*Optional additions mentioned during this class (copy/paste link in your browser):
(Take Before Recovery Ride) Cat’s “Killer 20 Minute HIIT Spin Class” – https://bitcotprod.studiosweatondemand.com/classes/30-minute-spin-classes/killer-20-minute-hiit-spin-class/
*Don’t forget to stretch!*
Check out Miriam’s 5 Minute Post-Workout Stretch: https://bitcotprod.studiosweatondemand.com/classes/stretch-restore-workouts/post-spin-cycling-stretches-in-5-minutes-by-studio-sweat-ondemand/;
Or choose another stretch session from our awesome selection of Stretch Classes: https://bitcotprod.studiosweatondemand.com/classes/stretch-restore-workouts/;
Get Up and Go Ride
Better have your “A-Game” ready to get up and go from the moment you saddle up for this ride, because it’s a high-intensity Cycling workout. You’ll jump right outta the gate with runs and sprints, but don’t worry – there’s a “reprieve” with some challenging hill repeats. Just when you’re almost ready to fly down the hill, we’ll give you some back to back intervals to get you over the finish line. Get up, let’s go!
*Don’t forget to stretch!*
Check out Miriam’s 5 Minute Post-Workout Stretch: https://bitcotprod.studiosweatondemand.com/classes/stretch-restore-workouts/post-spin-cycling-stretches-in-5-minutes-by-studio-sweat-ondemand/
Or choose another stretch session from our awesome selection of Stretch Classes: https://bitcotprod.studiosweatondemand.com/classes/stretch-restore-workouts/
